This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach /u/BigCoachD. Good for off-season powerlifting training, bodybuilding, or anyone looking to increase their work capacity and get bigger.
Latest Program Spreadsheets
These are the most recently added program spreadsheets on Lift Vault.
Updated July 22, 2019: Converted spreadsheet from Excel to Google Sheet. Added notes on the cardio acceleration exercises.
Shortcut to Shred is a 6 week fat loss and muscle building workout routine by Jim Stoppani (who also created Shortcut to Size). It combines cardio exercises in between lifting sets to help maximize calories burnt during a training session without having the workout become exceedingly time consuming. [Read more…]
This is a 6 days per week, 10 week high frequency/volume squat peaking program designed by Greg Everett. While it was designed with Olympic weightlifters in mind, hence the high volume for front squats as well as back squats, it can be used by anyone looking for a high volume squat peaking program. [Read more…]
Six Pack Abs: The Workout Routine
The how and why of this routine is laid out below, but if you just want to know how to grow your abs efficiently, try adding the below to your normal workouts. If you’re not doing any lifting, you’re probably better off starting a beginner lifting program.
- Bicycle crunches (15-20 reps per set)
- Captain’s chair leg raises (12-15 reps per set)
- Contralateral arm and leg lift (5 second hold, 15-20 reps per set)
A 4 day split workout program is an exercise regimen that targets different muscle groups on different training days. Body parts are “split” into different training days, allowing recovery of those muscle groups while others are being worked in the next training session. Still, the term is somewhat flexible and can be applied to many different types of training. [Read more…]